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A velvety pumpkin soup

Updated: Mar 17

Pumpkin soup recipe

This soup is a perfect meal for autumn and winter season, when you are looking for something light, healthy nutritious and easy to make.

A velvety pumpkin soup

Makes 6 portions


  • 1 butternut pumpkin

  • 2 medium sized carrots

  • 4 garlic gloves

  • 1 onion

  • Bone broth

  • Goat's cheese spread

  • Pumpkin seeds

  • Broccoli sprouts (optional)

  • Miso paste (optional)

  • Salt

  • Olive oil

  • Pepper

  • Cayenne pepper


Preheat the oven to 190C (375F).

I have found it easier to not to peel the pumpkin, but put it in the oven with peel on, as the peeling of raw pumpkin is really not easy. So what I do, is first properly wash the butternut pumpkin, then cut it into 1.5cm slices. Then I cut each slice into four pieces. Put the butternut pumpkin pieces on the oven pan.

Peel the carrots and cut similar sizes or slightly smaller as you cut the butternut pieces. Put the carrot pieces on the same pan as the butternut pumpkin pieces.

Take 4 garlic cloves, keep the peel on and put them on the same oven pan. Take the onion, remove the peel and cut into 4 quarters. Add the onions to the pan.

Sprinkle a little bit of salt and olive oil on the vegetables and mix. Spread the vegetables evenly on the pan and put in the oven. Bake for 25 minutes.

Meanwhile toast the pumpkin seeds in the pan. As you can see from the photo, I enjoy pumpkin seeds a lot, so adding them a tablespoon or two per serving.

Take the vegetables out from the oven, cool slightly down. Then take the peel off from pumpkin pieces and put them in the blender. Add also the carrots to blender. Remove the skin from the garlic and add the garlic pieces along with the onions to the blender. Pour in 1cup of bone broth (you can use beef or chicken broth). Add in 2 tablespoons of creamed goat's cheese. If you have miso paste, add 1 tablespoon of miso paste. Miso paste is fermented soy beans, which is a good probiotic, but always add it at the very end, do not boil the food after you have added miso as otherwise it will destroy the probiotics. Blend the ingredients.

If the soup is not warm enough, you can warm it slightly on the stove.

Serve it in the bowls, top with pumpkin seeds. If you have sprouts, then sprinkle those to the top. Add some pepper. I like to sprinkle in addition a little bit of cayenne pepper to give that extra zing to the soup.


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